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Category Archives: insomnia

Tips for Creating the Perfect Sleep Environment

If you have a hard time falling asleep or staying asleep, your bedroom may be part of the problem. There can be many factors that you don’t realize are keeping you from an entire, rejuvenating night’s sleep. The National Sleep Foundation put together this list of 6 simple changes that you can make to your bedroom to create an ideal sleeping environment.

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Why Do Teens Nowadays Get Less Sleep Than Previous Generations?

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Teens of this generation are generally getting less sleep than those of previous generations. What could be the reasoning behind this trend?

According to a study performed at Uni Research Health in Norway, the culprit could be the hours a day teens spend using electronic devices. The study was based on data gathered from 10,000 16- to 19-year-old boys and girls, who were asked about their daily quantity of screen time as well as their sleeping habits.

The findings were that those who used an electronic device for over four hours a day had a 49% higher risk of taking longer than an hour to fall asleep. Those who exceeded two hours of screen viewing per day were more likely to toss and turn before falling into a deep sleep. Teens who used multiple devices throughout the day were more likely to get less than five hours of sleep per night.

The reasoning behind this might be linked to the screen light, which may impact sleep hormone production. It could also be related to the social communication aspect, such as anticipating a response from a friend.

An easy way to fix this problem would be to treat electronic devices like any other stimulant (such as caffeine) and limit their use before bedtime and just in general. If the devices are not used while in bed, the body and mind won’t associate the bedroom with wakefulness, and could thus obtain better sleep.

For more information about how electronic devices impact teen sleep, read this article by Bill Briggs from NBC News: http://www.nbcnews.com/health/health-news/zombieland-tech-wrecking-sleep-scores-teens-study-n298901

Sleep Deprivation and the Scary Effect It Can Have on Your Health

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The importance of a good night’s sleep is often ignored as impending deadlines approach, or the countless tasks of the day require you to stay up later and later. But what is the damage that can be caused by not getting enough sleep? A sleep study was preformed last year, and the results were astonishing. The study showed that just sleeping less than six hours a night for a week caused changes to more than 700 genes! Here are some of the scary effects that not getting enough sleep can cause:

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After one night of inadequate sleep you are…

More likely to eat more and be hungrier. Studies have shown that short-term sleep deprivation can result in a preference for high-calorie, high-carb foods and a greater likelihood of choosing unhealthy foods options.

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You can be less focused and have memory problems. Being exhausted zaps your focus and renders you forgetful. According to Harvard University, sleep is thought to be involved in the process of memory consolidation, which means that not getting enough sleep can make it more difficult to learn and retain new things.

More likely to have an accident. Getting less than six hours of sleep can triple your risk of drowsy driving-related accidents, according to the National Sleep Foundation.

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More likely to catch a cold. Proper rest is a major factor in a healthy immune system. A study preformed by Carnegie Mellon University found that sleeping fewer than seven hours a night tripled the risk of coming down with a cold.

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You can’t look your best. Beauty sleep is a very real thing! Researchers have found that there are links between sleep deprivation and skin aging.

After an extended period of sleep deprivation you will experience an increased risk of stroke, obesity, some types of cancers, and heart disease, as well as other serious medical issues.

To see the full article by the Huffington Post, Horrifying Picture of What Sleep Loss Will Do To You click HERE.

Make getting 7-8 hours a sleep of night your New Year’s resolution for next year and sleep your way to better health!

What Happens to Your Body When It’s Deprived of Sleep?

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We all know how it feels to have a restless night. You feel irritable, dizzy, and unfocused throughout the next day. But when you are chronically sleep deprived, it can be seriously detrimental to your health. It can affect your body in many ways and in several different places.

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Body Fat- People who get only a few hours of sleep per night tend to have more body fat than those who get a full night’s rest. The lack of sleep/energy is compensated for the following day by consuming extra calories.

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Stomach- Lack of sleep leads to a lower production of leptin, a hormone that regulates hunger and the storage of fat.

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Motor Skills- After being awake for an extended period of time, you will notice a loss of precision in your motor skills. There is a delayed reaction from your brain in signaling a physical response.

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Blood Pressure- Someone who sleeps very little on a regular basis will have much higher blood pressure than if they slept more. This is due to increased amounts of cortisol, a hormone that is released in response to stress.

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Pancreas- People who are regularly deprived of sleep are twice as likely to develop diabetes, regardless of age or fitness level. The regulation of other hormone production is disrupted as well.

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Heart- Cardiovascular issues tend to develop in a large portion of people who have chronic sleep problems. The issues can range from weak or abnormal heartbeats to clogged arteries, or even cardiac arrest.

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Brain- In a period of just a few days, you can damage and kill brain cells by not getting enough sleep at night. Without precious sleep, your brain cannot rid itself of proteins that cause plaque build-up. Over time, this plaque can cause dementia and Alzheimer’s disease.

To learn more about the physical effects of sleep deprivation, check out this article by Arianne Cohen, called 7 Physical Effects of Sleep Deprivation, from the Psyche section of Details.

 

 

Take Sleep Seriously!

Meet Russell Foster, a circadian neuroscientist who studies sleep patterns in the brain. In the following video, he speaks about a range of topics relating to the importance of sleep.

He first describes three theories on the main function of sleep, as well as which theory he subscribes to. He then discusses what happens to a person (and the person’s brain) when sleep is lacking, as well as ideas about how to improve sleep quality and duration. Foster debunks some common myths and misconceptions about sleep, then speaks about the correlation between mental health and sleep disruption. He urges people to take sleep more seriously and realize the huge role that it plays in making us happy and healthy.

Watch to learn more:

Why Do We Dream?

Dreams are a very mysterious nightly phenomenon. We can only speculate on the purpose of dreams, but they are usually extraordinary in nature and a bit confusing to analyze. Why is it that most of the time we forget what we dreamt about as soon as we wake? Why are our accounts of dreams often unreliable or distorted?

The following video delves into theories about REM sleep and how important it is for forming and storing memories. It also discusses lucid dreams, sleepwalking, and a theory behind why we have so many negative feelings like anxiety and anger while dreaming.

http://www.youtube.com/watch?v=7GGzc3x9WJU

10 Tips to Help Your Baby Fall Asleep

It is well known that babies are the cause of many sleepless nights for new parents. It is important for babies to get their rest, but it is important for parents as well. Without a good night’s sleep, parents are not as alert or focused as they need to be in order to attend to the demands of a new child. Here are 10 tips to help your infant fall asleep:

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Teach your baby the difference between day and night. During the day it is light out, there are activities and noises, and everyone interacts with each other. During the night it is dark out, quiet, and everything is still. When bedtime is approaching, dim the lights and speak softly to let your baby know that you are transitioning into night and it is time to sleep.

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Set up a routine or schedule that you and the baby follow when you are getting ready for bed. It can be as simple as a bath, followed by a feeding, and finally a lullaby. Whatever it is, follow the same routine every night and the baby will naturally start to respond to the schedule.

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Increase the frequency of feedings when it is getting closer to bed time. The baby will sleep better and longer with a full belly! It also helps to give babies a soft massage to sooth them after eating and help them transition into sleep.

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As with adults, exercise is a great way for your baby to sleep well. Since infants are limited when it comes to activities, exercise can consist of laying on their bellies and kicking their arms and legs or crawling (depending on age).

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Hold your baby close to you and gently rock him or her back and forth. This will help nurture the parent/child bond while helping the baby fall asleep. Another similar method is to purchase a baby swing, which they can actually stay in while napping instead of moving them once they fall asleep.

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White noise can be very effective and soothing for a baby. People use a variety of softer sounds, varying from chirping birds to rushing water to the simple whir of a fan, as long as it is not loud enough to wake the baby.

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One of the harder tips for parents to follow is to not respond to every cry or noise that the baby makes. Wait a minute to see if the crying persists, because sometimes they are just fussy and will fall asleep on their own. If the babies need something, they will continue to cry for more than a minute. You can end up interrupting their sleep when you check on them, when otherwise they would have fallen back to sleep unaided.

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Pretend to be asleep while laying down with your baby. Close your eyes and breathe deeply, imitating sleep patterns. The baby will pick up on this and begin to doze off as well. Who knows, maybe you will catch a nap in the process!

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Keep the baby’s room cooler at night than you do during the day. With the use of a fan or air purifier, you can keep the room cooler while also creating white noise.

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The final tip is to give the baby a conducive sleeping environment. Babies tend to feel safer in a semi-enclosed area such as a crib or bassinet. Click on the link below to check out OMI’s Innerspring and Latex Crib Mattresses and give your baby the healthiest and safest sleeping surface possible.

http://www.omimattress.com/Children.php

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